Baked pollock with pea crust Recipe

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serves:

4

Skill:

easy

Cost:

cheap

Total Time:

01:05

Prep:

00:15

Cooking:

00:50

Nutrition per portion

RDA
Calories 450 kCal 23%
Fat 18g 26%
  -  Saturates 3g 15%

Fish and chips doesn’t have to be fatty, as this recipe proves. Switch the batter for a tasty baked crust and oven cook your chips to keep the calories low. The sweet peas combined with bread crumbs make a crunchy, sweet coating that protects the fish as it cooks, keeping it delicate and tender. Using frozen fish and peas, this recipe can be made almost entirely from the freezer with ingredients that cost just £3.95 for the whole meal – making it a handy one to have up your sleeve when the fridge is feeling a little empty.

Ingredients

  • 500g potatoes, peeled and cut into chips
  • 3tbsp olive oil
  • 200g frozen peas
  • 2 slices white bread
  • 500g frozen pollock fillets
  • 2tbsp lemon juice
  • 3tbsp mayonnaise
  • 150g cherry tomatoes

Method

  • Heat oven to 200ºC/392ºF/Gas Mark 6. Line a roasting tin and baking sheet with Teflon sheets (to stop food sticking and help you use less fat).

  • Put the chips in the roasting tin. Sprinkle with salt and drizzle with olive oil. Cook for 30 minutes.

  • Simmer peas in salted water for 5 minutes.

  • Put the bread in a processor and whizz to create rough breadcrumbs. Drain the peas and add half to the crumbs, then whizz again. Reserve the remainder and keep warm.

  • Arrange the fish on a baking tray. Season and squeeze over lemon juice. Spread the mayo on the fish, then spoon on the pea breadcrumbs.

  • Turn the chips and bake fish for 10 minutes. Put the tomatoes on the fish tray and cook for 5 more minutes, until fish and tomatoes are tender. Serve with the reserved peas.

More Recipe Ideas

Top Tip

Try adding herbs, garlic or lemon rind to the crust to experiment with different flavours.